CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS*
:30 Single Unders —> :30 Single-Single-Double Attempts —> :30 Double Unders
20 Lunges —> 14 Jumping Lunges —> 8 KB Goblet Lunges
:30 Hollow Hold —> 15 Tuck-ups —> 10 Alt. V-ups
Strength
Bench Press (5-5-3-3-2)
5-5-3-3-2
Bench Press*
*Increase weight each Set.
Workout
Metcon (AMRAP – Reps)
4 ROUNDS
1:00 MAX KB Goblet Lunges (53/35)
1:00 MAX Double Unders
1:00 MAX Alt. V-ups
Score is highest total number of reps in single round.
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
FOR QUALITY (10 MIN TIME CAP)
MUSICA!
https://open.spotify.com/playlist/0RsC0F3okUJ3ZQkeiYUj2f
3:00 Row (increase intensity gradually)
Into…
3 Sets
10 Lunges w/ Twist
12 Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
Strength
Front Squat (8-8-8-8-8)
ON A 10:00 RUNNING CLOCK…
Alternating EMOM
Even: 8 front squats, building
Odd: Strict Push ups to failure
Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – 20 Sit Ups
Min 2 – 15 KB Swings
MIN 3 – 10 Knees 2 Elbow
Min 4 – Max Lateral Burpees Over The bell to :45
Score is total burpees
RX 53/35
RX+ 70/53
CrossFit A1A, CrossFit 305, CrossFit 262 – X-BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Tabata Row
STATION 2
Tabata DB Push Press
STATION 3
Tabata Sit-ups
STATION 4
Tabata Push-ups
*Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)
CrossFit A1A, CrossFit 305, CrossFit 262 – X-COMPETE
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A. CONDITIONING
Metcon (Time)
4 ROUNDS FOR TIME
200m Run
10 Hang Power Cleans (135/95)
7 Ring Muscle-Ups
35′ HS Walk*
*Estimate 5′ sections and follow Open standards.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
FOR QUALITY (10 MIN TIME CAP)
3:00 Bike (increase intensity gradually)
Into…
3 Sets
10 Lunges w/ Twist
12Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat
Workout
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)|(115/75)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*
*GHDSU Optional
Score is max total reps of FS & K2E combined.
C. STRENGTH / GYMNASTICS
Front Squat (1×3)
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Front Squat
-Rest as Needed-
Establish Heavy 5-Rep Front Squat
Front Squat (1×5)
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Front Squat
-Rest as Needed-
Establish Heavy 5-Rep Front Squat
CrossFit 262 – CrossFit
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Warm-up
Strength
Push Press (3 – 3 – 3+ @ 65%, 75%, 85%)
Metcon
Metcon (AMRAP – Reps)
:40 on, :20 off
Alternating through the following 4 times:
Row for Calories
Box Jump Overs (24/20)
Burpees
Single Arm DB Push Press (50/35)(switch off as desired)
Score is total reps if you feel like counting all of that. If not then just work hard and have fun.
